notes/education/nutrition/Review.md

Macronutrients

• We need a larger amount
• Provides Calories

Carbohydrates

• Provides 4 calories per gram
• The storage form of carbohydrates in the body is as glycogen (very branched sugar). Stored in muscles and in liver
• Only monosaccharides can be directly absorbed. Everything else must be broken down first.

Simple

• Mono/Disaccharides Monosaccharides include:
• Glucose
• Fructose (fruit sugar)
• Galactose Disaccharides include:
• Sucrose (glucose + fructose)
• Maltose (glucose + glucose)
• Lactose (glucose + galactose)

Complex

• Polysaccharides Polysaccharides include:
• Starches
  • Amalose
  • Amalopectin (More branched)
• Fiber
  • Photosynthesis +Sun + carbon + hydrogen + oxygen

Protein

• Provides 4 calories per gram
• Protein is composed of amino acids
• There are 9 essential amino acids
• There are 11 non-essential amino acids
  • Donkey bridge: If it starts with the letter A, it's a non-essential amino acid
• Protein has nitrogen alongside hydrogen, carbon, and
• To use protein as energy, it must be deanimated.

Lipids/Fats

• Provides 9 calories per gram
• Fat is composed of hydrocarbon chains
• Tryglicerine - 3 fatty acid chains, with glycerol backbone

Saturated Fats

• Saturated fats have no double bonds

Unsaturated Fats

• Unsaturated fats have one or more double bond

HDL (High Density Lipoprotein)

• We want high HDL levels
• Takes cholesterol out of the cells to the liver to be excreted

LDL (Low Density Lipoprotein)

• We want low LDL levels
• Takes cholesterol into arteries

oLDL (Oxidized Low Density Lipoprotein)

• Damaged LDL
• Deposits plaque

Micronutrients

• Smaller Amounts
• Don't provide calories

Vitamins

Minerals

Water

• Not a macro or micronutrient, but still one of the 6 major nutrition groups

Alcohol

• While not in a food group, provides 7 calories per gram

Digestive System

1. Mouth
   • Digestion of carbs/starches, and fats begin here.
   • Mechanical digestion (chewing)
   • Chemical digestion (amalayses (starch) and lipases (fat) in the mouth)
2. Esophagus
   • Peristalsis is an involuntary relaxation and contraction of muscles to move food down
3. Gastroesophageal/Lower Esophageal/Cardiac Sphincter
   • When this sphincter misfires, it can cause heartburn or gastroesphageal reflex disease (GERD)
4. Stomach
   • Protein
5. Pyloric Sphincter
6. Small Intestine (DJI)
   1. Duodenum
   2. Jejunum
   3. Ilium
7. Ilieocecal Valve

DRI (Dietary Reference Intakes)

EAR (Estimated Average Requirement)

• Meet the requirements of 50% of healthy individuals

RDA (Recommended Daily Allowance)

• 97.5% of healthy people
• EAR plus a margin of safety

AI (Adequate Intake)

• The average amount of nutrients a healthy population needs to consume

UL (Upper Limit)

• Prevents overconsumption

AMDR (Acceptable Macronutrient Distribution Range)

• Carbs: 45-65% / kCal
• Protein: 10-35% / kCal
• Fats: 20-35% / kCal

EER (Estimated Energy Requirements)

• Average estimated caloric needs
• Actual needs vary

Hormones

Insulin

Insulin is made by the beta cells in the pancreas, and promotes absorption of glucose from the blood into liver, fat, and skeletal muscles.

• Insulin is released when blood sugar levels are too high

Glucagon

Glucagon is a peptide hormone, produced by the alpha cells of the pancreas. It's the opposite of insulin, and it increases blood sugar levels.

• Glucagon is released when blood sugar levels are too low

Ghrelin

Ghrellin is known as the "hunger hormone", and it increases the drive to eat. It increases gastric motility and stimulates the secretion of gastric acid.

Leptin

Leptin's primary role is to regulate long-term energy balance. High leptin levels indicate to the brain that energy reserves are high.

Study Types

Exprimental

• A systematic way of testing a hypothesis

Epidemiological

• Observations of the occurrence, distribution, and associations